🏋️ Farmer’s Walk Calories Burned Calculator
Calculate energy expenditure during farmer’s walks using scientifically validated MET values based on load and intensity
How Many Calories Do Farmer’s Walks Burn?
Calorie Burn During Farmer’s Walk Training: What to Expect
Farmer’s walks burn approximately 7-10 calories per minute for a 175 lb (80 kg) person carrying moderate loads (40-60% bodyweight total), making them one of the most efficient full-body conditioning exercises. A typical 5-minute farmer’s walk session burns 35-50 calories while simultaneously developing grip strength, core stability, and postural endurance.
Research shows farmer’s walks provide exceptional functional fitness benefits: 200-300 calories per 30 minutes depending on load and pace. This matches moderate-intensity cardio while building practical strength. The exercise engages virtually every muscle group—grip, forearms, shoulders, upper back, core, glutes, quads, and calves—creating high metabolic demand despite relatively slow movement speed.
Calories = (MET × 3.5 × Body Weight in kg ÷ 200) × Duration in minutes
Calories = (7.0 × 3.5 × 82 ÷ 200) × 5
Calories = (10.01) × 5 = 50 calories burned
Farmer’s walks’ unique advantage is simultaneous strength and conditioning development. Unlike pure cardio, the loaded carry builds functional strength applicable to daily activities (carrying groceries, luggage). Unlike traditional strength training, it elevates heart rate for cardiovascular benefits. This dual-benefit makes farmer’s walks extremely time-efficient for overall fitness. Learn more about functional training benefits.
Calories Burned by Load & Duration
Load intensity (weight carried relative to bodyweight) is the primary determinant of calorie burn. Here’s comprehensive data for a 175 lb (80 kg) person at different load percentages:
| Load Intensity | Total Weight | MET Value | 5 Minutes | 10 Minutes |
|---|---|---|---|---|
| Light (30% BW) | 24 kg (53 lbs) | 6.0 | 42 cal | 84 cal |
| Moderate-Light (40% BW) | 32 kg (70 lbs) | 6.5 | 46 cal | 91 cal |
| Moderate (50% BW) | 40 kg (88 lbs) | 7.0 | 49 cal | 98 cal |
| Moderate-Heavy (60% BW) | 48 kg (106 lbs) | 7.5 | 53 cal | 105 cal |
| Heavy (75% BW) | 60 kg (132 lbs) | 8.0 | 56 cal | 112 cal |
Key Insight: Heavy loads (75% bodyweight) burn 33% more calories than light loads (30%) while dramatically increasing strength benefits. However, heavy loads limit duration—most people can only sustain 2-5 minutes. Moderate loads (40-60%) provide optimal balance of calorie burn, sustainable duration, and functional strength development. Calculate your fitness baseline with our Grip Strength Assessment.
Calories Burned by Body Weight & Duration
Body weight significantly affects calorie expenditure during farmer’s walks. Here’s data at 7.0 MET (moderate load, 50% bodyweight):
| Body Weight | Load (50% BW) | 3 Minutes | 5 Minutes | 10 Minutes |
|---|---|---|---|---|
| 150 lbs (68 kg) | 34 kg (75 lbs) | 25 cal | 42 cal | 83 cal |
| 175 lbs (80 kg) | 40 kg (88 lbs) | 29 cal | 49 cal | 98 cal |
| 200 lbs (91 kg) | 46 kg (101 lbs) | 33 cal | 56 cal | 111 cal |
| 225 lbs (102 kg) | 51 kg (113 lbs) | 37 cal | 62 cal | 125 cal |
Load Scaling: Heavier individuals burn 50% more calories (225 vs 150 lbs) but also carry proportionally heavier loads. Most farmer’s walks last 3-10 minutes—longer durations require lighter relative loads. Strongman competitors often use 1-2 minute max-distance challenges with bodyweight+ loads.
Farmer’s Walks vs. Other Functional Exercises
How do farmer’s walks compare to other functional strength and conditioning exercises? Here’s a 5-minute comparison for a 175 lb person:
| Exercise | MET Value | Calories (5 min) | Key Benefit |
|---|---|---|---|
| Sled Push (Heavy) | 8.0 | 56 cal | Lower body power |
| Farmer’s Walk (Heavy) | 7.5 | 53 cal | Grip + full body |
| Farmer’s Walk (Moderate) | 7.0 | 49 cal | Sustainable duration |
| Kettlebell Swings | 9.0 | 63 cal | Power + cardio |
| Sandbag Carry | 7.0 | 49 cal | Unstable load challenge |
| Walking Lunges (Weighted) | 6.5 | 46 cal | Unilateral leg strength |
Unique Advantages: Farmer’s walks provide superior grip strength development compared to any other conditioning exercise while maintaining high calorie burn. The simple walking pattern allows focus on posture and breathing, unlike complex movements requiring technical mastery. Combine with our Deadlift Strength Calculator for complete posterior chain development.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.